Low Carb Seared Scallops and Spaghetti Squash
Makes 4 servings
Macros: 286 cal, fat 11g, carbs 22g, protein 24g, fibre 4g
1 lb scallops
1 large spaghetti squash
1/2 cup cherry tomatoes
1/4 cup any mushrooms
2 cups baby spinach
1/4 cup panko or gluten-free bread crumbs
1/4 cup half and half cream
1/4 cup grated parmesan cheese
1/2 lemon, juice
1/4 cup dried parsley
1/2 tbsp minced garlic
1/2 tbsp dried thyme
1/2 tbsp dried oregano
1 tbsp unbleached flour
1/4 cup white cooking wine or non-alcoholic wine
Prepare the ingredients: Bake the spaghetti squash in the oven or the microwave. Slice the tomatoes in half and slice mushrooms, if you'd like.
Heat a non-stick pan with 1 tbsp of olive oil on medium-high heat.
Add the panko bread crumbs and toast for 2-3 minutes, stirring constantly until lightly browned.
To make the cream sauce: Melt 2 tbsps butter, garlic, white cooking wine, and lemon juice in a small sauce pan on medium-low heat, then slowly whisk in half and half, thyme, oregano, and flour. Stir constantly until fully combined and sauce has thickened. Then remove from heat and sprinkle in 1 tbsp of grated parmesan cheese, return the sauce to the burner and simmer until ready to use.
To prepare the scallops: Pat the scallops dry with a paper towel. Heat 1 tbsp of butter and 1/2 tbsp of olive oil in a large non-stick pan on high heat. Add scallops to the pan, being careful not to overcrowd. Sear for 3-4 minutes on one side, then flip and finish searing for and additional minute. Immediately remove scallops from pan and transfer to a plate.
Using the same pan you cooked the scallops in, sauté the mushrooms with 1 tbsp of olive oil for 2-3 minutes.
Reduce the heat to low and add the spaghetti squash, tomatoes, and spinach to the pan with the mushrooms and slowly mix in the cream sauce. Adjust the amount of cream sauce added to your liking. Transfer scallops back to pan and garnish with toasted panko, parmesan cheese and dried parsley.